JP Fitness Forums - View Single Post - Chad's Amazing Ghetto Basement Transformation and Spider Eradication Project!

chaddukes · 06-17-2009, 10:51 PM

6/17/09

Warmups:

Bio-Tennis Ball Rolling (two tennis balls in a sock) T Spine, Hips, Glutes, IT Band, Soleus
Leg Swings, Knee Hugs, Glute Bridges, X Band Walks, Behind the Neck Pull Aparts, Band Tricep Extensions (left arm).

Work Session:

Back Squats
155 x 10
155 x 10
155 x 10

Romanian Deadlifts Mixed Grip
275 x 4 *Need Chalk
275 x 6
275 x 6
275 x 6

Stretching:

Hamstrings, Hip Flexors, Glutes, Piriformis
All 2x30 seconds each side

Notes:

I'm doing squats off of a set of sawhorses. Also, back squats are fairly new to me. So, I'm not loading it up too heavy until I feel a bit more comfortable.

275lbs. for 6 reps on RDL's is a PR for me. But, the form on these sets wasn't as good as I'd like. So, I think I'll go to a lower weight in the future. I was able to do 255lbs. x 10 on Monday with pretty good form. So, I'll probably try 265lbs. next time.

No upper body right now. I'm nursing an injury on my left elbow.

06-17-2009, 10:51 PM	#2 (permalink)
chaddukes Will Deadlift for Food! Join Date: Jan 2009 Location: Maryland Posts: 882	6/17/09 Warmups: Bio-Tennis Ball Rolling (two tennis balls in a sock) T Spine, Hips, Glutes, IT Band, Soleus Leg Swings, Knee Hugs, Glute Bridges, X Band Walks, Behind the Neck Pull Aparts, Band Tricep Extensions (left arm). Work Session: Back Squats 155 x 10 155 x 10 155 x 10 Romanian Deadlifts Mixed Grip 275 x 4 *Need Chalk 275 x 6 275 x 6 275 x 6 Stretching: Hamstrings, Hip Flexors, Glutes, Piriformis All 2x30 seconds each side Notes: I'm doing squats off of a set of sawhorses. Also, back squats are fairly new to me. So, I'm not loading it up too heavy until I feel a bit more comfortable. 275lbs. for 6 reps on RDL's is a PR for me. But, the form on these sets wasn't as good as I'd like. So, I think I'll go to a lower weight in the future. I was able to do 255lbs. x 10 on Monday with pretty good form. So, I'll probably try 265lbs. next time. No upper body right now. I'm nursing an injury on my left elbow.